- Joined
- Oct 3, 2005
- Messages
- 6,692
Speed deadlifts - last set - 315 plus 8 chains (about 455 at the top) - YouTube
I used to do these back when I was powerlifting, and John Meadows has been having me do them every so often now in my training plan. They are awesome for developing top end strength in the deadlift and overloading the entire back.
At the bottom of the lift (off the floor) the bar is just whatever your plate weight is, but as you stand up and near lockout, the chains load along with it so the top weight is much heavier.
We did some explosive / speed work today, so just 315 on the bar, but added a pair of chains (35#) per side til we got to 4 chains per side so the top end weight was about 455#. We use special collars to keep the chains away from the plates.
Here was the full workout:
meadows rows - worked up to a heavy set of 8 and did 4 sets of 8 with it
speed deadlifts w/ chains
warmups then
315 + 1 pair chains x 5
315 + 2 pairs chains x 5
315 + 3 pairs chains x 5
315 + 4 pairs chains x 5 (about 455 at the top)
dumbbell pullovers - 4 sets of 12
barbell shrugs - 3 sets of 10 with 2 second contractions
lying leg curls - 6 sets of 10
adductor machine - 4 sets of 10
squats - sets of 6 done explosively, working up in weight, stopped at 315
side squats (adductor movement) - 4 sets of 8 ea. side
I used to do these back when I was powerlifting, and John Meadows has been having me do them every so often now in my training plan. They are awesome for developing top end strength in the deadlift and overloading the entire back.
At the bottom of the lift (off the floor) the bar is just whatever your plate weight is, but as you stand up and near lockout, the chains load along with it so the top weight is much heavier.
We did some explosive / speed work today, so just 315 on the bar, but added a pair of chains (35#) per side til we got to 4 chains per side so the top end weight was about 455#. We use special collars to keep the chains away from the plates.
Here was the full workout:
meadows rows - worked up to a heavy set of 8 and did 4 sets of 8 with it
speed deadlifts w/ chains
warmups then
315 + 1 pair chains x 5
315 + 2 pairs chains x 5
315 + 3 pairs chains x 5
315 + 4 pairs chains x 5 (about 455 at the top)
dumbbell pullovers - 4 sets of 12
barbell shrugs - 3 sets of 10 with 2 second contractions
lying leg curls - 6 sets of 10
adductor machine - 4 sets of 10
squats - sets of 6 done explosively, working up in weight, stopped at 315
side squats (adductor movement) - 4 sets of 8 ea. side